I pulled almost every song in this mix from the iTunes charts in the last couple of weeks – now that’s fresh. It’s also a workout with a number of challenging elements. It starts with a 7.5 minute out of the saddle climb. The rest of the workout is at a higher tension than many riders may be used to. It’s important to get them working at higher tensions rather than bouncing around. Remind participants that it’s their ride – you’re there to offer the challenge; it’s up to them to decide how hard they want to go today.

All Summer Long – The Rock Heroes (4:56): Okay, really it’s Kid Rock’s tune, but where is his version on iTunes, I ask? It’s a little bit Werewolves of London, a little bit Sweet Home Alabama, and makes you forget how crisp the air is these days. Warm up your legs and do some dynamic stretches.

Pop Culture (GYR8 Remix) – Creature (3:38): This is a fast standing climb. Start with your tension at 5/10, then move it to 6/10 and finish the last minute at 7/10, keeping the beat the whole time. I first heard this song on 101.3 the Bounce last week and thought, now THAT’S a climbing song. It’s pure dance floor fun with a definite disco feel. Creature is a brand new Canadian band out of Montreal and this is their first single. Dance with me, sister! Kid Rock would hate, hate, hate it.

I’m Ready – Wyclef Jean (3:55): This new song from Wyclef is an utterly charming fan-letter to tennis star Venus Williams (“her serve is like lightning…”) Best part: where the backup singers croon “don’t stop!” at the bridge. Don’t sit, just dial back the tension to 5 or 6 if you need to.

Hot ‘n Cold – Katy Perry (3:40): Word has it, Perry’s Mom (an evangelical Christian preacher) is very, very, very unhappy with the fact that her daughter kissed a girl and liked it. But in a totally supportive way. Three sprints here: 30/30/45 at 0:32 – 1:02, 1:38 – 2:08, and 2:46 – 3:31. Usually, we sprint with the tension around 4/10, but today we’re experimenting with more tension – so try 5/10 or even 6/10 – at least one level higher than usual.

Bad Girlfriend – Theory of a Deadman (3:26): Those who know me know that I’ve yet to meet a guitar riff I didn’t like. This catchy tune is full of them – it’s pure rock ‘n roll. Download the clean version to avoid f-bombs. Even the clean version isn’t really PG rated. This Canadian band signed to Nickelback singer Chad Kroeger’s label and you can definitely hear Nickelback’s influence on this track. We’re going to do a second set of sprints: 20/15/60 seconds at 0:57 – 1:17, 1:39 – 1:54, and 2:18 – 3:18. Do the first two at higher tension: 6/10 (standing sprints optional). The last sprint is a full 60 seconds at a sustained race day pace.

Girl With the Pretty Name – Sketch Williams (3:17): Single-leg training, two sets of 45 seconds each. Keep the tension high enough to count – 7/10 or more. As always, you should be very happy when the time comes to switch legs. Remind riders not to take the resting foot off the pedals for safety reasons.

Angel – Flipsyde (4:27): My favourite cool down song right now for its laid-back reggae beat. Two other cool down songs that would go with this mix are Theory of a Deadman’s Santa Monica (4:09) or Shaggy’s It Wasn’t Me (3:48).

I’ve been thinking about 80’s music. I went to high school in the 1980s, so I probably know the music of the 1980s better than that of any other decade. Once I started digging through iTunes and my CDs, I realized I could probably make about five mixes without repeating a song. This mix includes some iconic 80’s tunes by Duran Duran, Wang Chung, Tone-Loc, and Billy Idol. It also includes some lesser known hits by mega-artists Queen and Don Henley, of the Eagles. We’re going to start the ride with Frankie Goes to Hollywood.

Relax – Frankie Goes to Hollywood (3:57): Let’s warm up those legs. Start with the tension around 2/3. At 2:00, increase it to 3/10.

Hungry Like the Wolf – Duran Duran (3:42): Okay, take the tension to 4/10, get up off the saddle, and find the beat. Increase the tension every 60 seconds until you’re at the max you can handle and still keep the beat.

It’s Raining Men – The Allstars (3:32): I’m partial to Geri Halliwell’s version from the Bridget Jones soundtrack but it’s nowhere to be found on iTunes. For true 80’s authenticity, use the original, by the Weather Girls. Take the tension back to 4/10 and use the first 30 seconds of this song for recovery, because we’re going to do some seated sprints: 20/60/30 seconds, starting at each chorus. The first sprint is at 0:30 – 0:50, there’s 30 seconds for recovery, then a long sprint from 1:21 – 2:21, 40 seconds for recovery, and sprint it out to the end of the song from 3:03 – 3:32.

Dance Hall Days – Wang Chung (4:00): Let’s do some lifts: 2/4/8 counts. Do 1 minute of 2 count lifts, 2 minutes at 4 counts, and the last minute at 8 counts.

Under Pressure – Queen (3:58): Had a great early morning outdoor ride this weekend with some friends. We tackled the hill at Larry Uteck Blvd on the way home. You climb for 5 minutes at a crazy angle, then reach a flat spot, but you’re not done – the road curves and it’s another 5 minutes of total focus to get to the top. That hill? We’re climbing it here. Stay in the saddle and take the tension to 8/10 for the first 30 seconds, then to 9/10. At 3:00, take it to 10/10. Just keep repeating to yourself: “I am bigger than this hill” and you’ll get there.

Mony Mony – Billy Idol (5:01): It’s almost a relief to sprint after that climb. Take your tension back to 2/10 and do some nice easy spinning to recover, then up to 4/10 for each sprint, going back to 2/10 in between. There are 4 standing sprints in this song, one at each chorus: 20/20/20/20 or 50 (rider’s choice) at 0:40 – 1:00, 1:43 – 2:03, 2:55 – 3:17, and 3:58 – 4:18 or 4:48. There’s a nice 40-50 second recovery period between each sprint, so when you go, you should go like stink – race day pace!

All She Wants to do is Dance – Don Henley (4:29): This album was on my turntable more than any other in high school – every track is excellent. We’re going to cool down and stretch. Well done!

One of my riders this week asked me for suggestions to cope with discomfort in her lower back. The first thing I do is double-check the bike set up. Increasing the height of the handlebars can help. I also recommend taking a break during climbs.

Another lunch time 30 minute class featuring some of my newest music. To make this into a 40 minute class, add a sprinting song and a song for lifts.

In and Out of Love (feat. Sharon den Adel) – Armin van Buuren (6:01): Warm up with this dance song featuring den Adel’s lovely voice over a steady beat. Check your form: feet flat, with the ball of your foot on the shaft of the pedal, knees pointing ahead, making nice round circles, pushing down and pulling up. Back is straight, shoulders down, elbows and wrists loose.

Move any Mountain – Shamen (3:29): Motivational lyrics and a driving beat – what more can you ask from a climb? (If you’re looking for the song on iTunes, and can’t find it, it may be because mountain is spelled mountian on that site.)

Perfect Day – Cascada (3:42): Time for some sprints! We’re going to do three, one at each chorus: 27/27/45 seconds. They’re at 0:33 – 1:00, 2:00 – 2:27, and 2:57 – 3:42.

Girl with the Pretty Name – Sketch Williams (3:17): I was captivated by this song the first time I heard it on a local radio station – 101.3 The Bounce. Fortunately, they post their daily playlists online, so it’s easy to track down music you like. I surf their playlists pretty regularly for new material. Let’s do some lifts: 8/4/2 counts.

Hot ‘n Cold – Katy Perry (3:40): More climbing. Mix it up by changing position at each chorus.